WOD

“Left + Right”

METCON

EMOM 16
1- 15/12 Calorie BIke
2 – 4 Wall Walks

MASTERS

EMOM 16
1- 12/9 Calorie BIke
2 – 3 Wall Walks

MOVE

EMOM 16
1- 9/6 Calorie BIke
2 – 4 Modified Wall Walks

WOD GUIDANCE & GOALS
We love a good EMOM! Why? It’s a challenge to accomplish a lot of work in a small amount of time, and you learn how hard you can push yourself! Minute one, push to complete the 15/12 calories or scale slightly to meet the time restraint. Minute two, complete the wall walks, chipping away at one every 10 seconds. Scale wall walks so you have 10 seconds left in the minute to transition back to the bike. Record any modifications.

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HOME WOD

EMOM 16
1- 200m run
2 – 4 Wall Walks

ENDURANCE

10 x 100m sprint, 100m walk